Though pregnancy is a time of growth, there are ab exercises you can do while pregnant! And keeping a strong core during your pregnancy will help reduce back pain, hold your kiddos a bit easier, and recover better postpartum.
These pregnancy ab exercises are safe in all trimesters and are a great way to strengthen your core muscles in a low-impact, baby-friendly way.
Despite popular belief, there is no one exercise that causes diastasis recti. Diastasis recti is caused by the stretching of your abdominal muscles in general (as a baby grows) and will occur in almost all pregnancies.
Your Guide To Safe Pregnancy Ab Workouts
As a Certified Strength & Conditioning Specialist, the abdominal exercises you choose won’t CAUSE diastasis recti but they can definitely put more
As your belly grows, some core exercises will need to be modified in order to make room for the babe. That’s okay and completely normal.
Likewise, each day (and each pregnancy!) is drastically different. This means that you should play it by ear in your activity levels based on how you’re feeling.
Pregnancy Safe Core Exercises
Note: toward the end of your pregnancy you'll want to make this easier. Instead of having the legs straight out, bend the knees and come into more of a crab position with your feet under your knees for more support (the belly gets heavy!).
Note: a great way to learn to do this is to wrap a resistance band around your tummy. As you inhale your belly should expand and press against the band (or tighten the band).
The below pregnancy core workout is safe to do in any trimester. It's quick for days you don't have a lot of energy, low-impact, and is a great way to keep up your core strength throughout pregnancy.
Safe And Simple Pregnancy Exercises
Perform all exercises back to back for the repetitions listed. Take a break after the elevated plank for 30-60 seconds (or what you need!) and repeat for a total of two rounds.
You can peek some of the exercises (so you know what they look like) in the video below around the two-minute mark.
Ab exercises can be done while pregnant so long as they’re low-impact and modified as needed. The focus should be more on core exercises and strength than direct abdominal strength and supporting the belly and organs as the baby grows.
Safe Pregnancy Ab Exercises (video)
Ab workouts can be safe through all trimesters so long as the exercise change as the baby grows. While core exercises on your back are generally safe in the first trimester, they shouldn’t be worked into a program in the second and third trimesters.
Though you can perform planks while pregnant, as your belly expands they will place more and more stress on the abdominal wall. So, as you make your way through the trimesters, it’s a good idea to start elevating your planks so that, while still training the abdominal muscles (and the core muscles as a whole), you’re reducing some of the pressure as well.
Meet Shelby – a Certified Strength Coach who has spent the last 10 years teaching women how to show up for their goals.
Don't Fear The Core 26 Essential Exercises For Strong Abs During Pregnancy
Learn how an everyday smoker and fast food junkie turned into a super fit mom of 3. If you want to send Shelby a message, visit her contact page.There is so much confusion and misinformation out there regarding safe pregnancy core exercises. So, I’m setting the record straight with key information and a suggested ab workout for pregnancy.
When it comes to ab exercises for pregnancy, society is still kind of stuck in the dark ages—not unlike we were a few years ago when it came to running while pregnant. I had people yell not-so-nice things to me when they saw me running pregnant with my first.
And like running while pregnant, doing ab exercises while pregnant may be possible or not possible for some expecting mothers. There is no need to feel guilt or shame because your pregnancy won’t let you be as active as you would like to be. No pregnancy is the same.
Ab Exercises During Pregnancy: Are They Safe?
So, before I get into the meat of this article, I want to be very clear that you should do what feels best for you and makes the most sense. A fit pregnancy does not equal an easy birth. Like with running, there are so many variables when it comes to pregnancy and childbirth. Focus on what you can do and staying safe.
Yes, you can do abs exercises while pregnant. Your body will tell you what ab exercises you can and can’t do. As your belly grows, traditional moves like sit-ups and planks will become difficult and that’s when you can move to different variations.
Pagliano explains that the abs are being tasked to work across a longer distance as the belly grows, in the context of a changing base of support (belly’s getting bigger to the front) and a pelvis that’s trying to loosen up and prep for vaginal delivery.This leads to the weakening of the core.
Safe Exercises To Combat Low Back & Pelvic Pain During Pregnancy
“I can’t think of a single woman postpartum that immediately feels strong, no matter how much they did in pregnancy. Why? The muscles have to re-find their place and job, and they’re not able to tension against a very full belly, ” she explains.
Exercising while pregnant can lead to an easier recovery. However, so much can happen during childbirth that it’s impossible to predict someone’s postpartum recovery.
“We need to stop this erroneous stereotype. It leads to women feeling like they’re failing motherhood before they even start, ” says Pagliano of women who can’t exercise as much as they would like during pregnancy.
Prenatal Pilates: 5 Core Exercises That You Can Do Safely During Pregnancy
Genetics, collagen, and delivery may play a role but more research needs to be done to explain why some women have issues with continued separation and linea alba tensioning and others don’t.
Pagliano encourages women to continue to strengthen their core as they feel comfortable. Safe ab exercises during pregnancy bring awareness of the ab/brain connection as well as breath such as:
Ab workouts are safe for the first trimester, second and third. But most women stop doing ab exercises in the second trimester due to the size of their belly or fear that they are harming the baby or themselves.
How To Safely Exercise During Pregnancy
Your body will tell you when you shouldn’t do an ab exercise while pregnant. If you have leakage, pressure, pain, discharge, nausea, and fatigue—then don’t do those core exercises. This is not the time to push past pain.
You can do sit-ups while pregnant to a point. As your pregnancy progresses, doing sit-ups and ab exercises on your back becomes uncomfortable.
Think of it this way, says Pagliano. We sit up to get out of bed. But then eventually that turns into a log roll due to the size of our bellies.
Diastsis Recti: During Pregnancy
Yes, you can do planks while pregnant. But again, eventually, that will become uncomfortable as your belly grows. So, do modified planks like wall planks, kneeling planks, bear planks, and side planks on your knees.
Yes, you can do squats while pregnant. Because think of it this way, you squat to get to the toilet. You squat to pick toys off the floor. Squatting is a part of normal life.
However, using weights with squats may cause pressure which you want to avoid. If you feel pressure while squatting with dumbbells, stick to air squats.
Deep Core Exercises While Pregnant
When doing these moves, aim to connect to your growing deep abs with your breath. Exhale before beginning each move and inhale as you contract, belly button to spine. Repeat. Be sure to breathe from your belly and not your chest.
Pagliano suggests pretending like you’re blowing through a small juice box straw WITHOUT your belly pushing out. As your belly grows, it takes longer to create tension across the growing belly so exhaling for a second or two to give the abs time to engage and create tension ensures you’re getting activation here.
Below is your ab workout for pregnancy which strengthens and engages your transverse abdominisand pelvic floor. This pregnancy core routine comes with one big caveat:
Exercises To Try — And Avoid During Pregnancy
Do what works best for you, your pregnancy, and your comfort level. What are “safe pregnancy core exercises” for one woman may feel unsafe to you. Do not compare yourself and do not feel shame. You do you.
The goal of this routine is not to feel the burn but rather teach your abs how to work and be strong in their new location.Keeping a strong core during pregnancy is so important and will help decrease your back pain, SI join pain, setc and will add in labor, delivery and recovery. Although this is true, there are many things to remember while doing core that need to be taken seriously so you do not worsen things like “diastasis recti” which can lead to issues for you postpartum and beyond.
**It may seem repetitive, but before you begin any new workout routine, be sure to talk with your doctor. In addition, I do not recommend checking for diastasis recti (DR) during pregnancy as it is inaccurate– it is normal for our core (the rectus abdominis) to separate during pregnancy to make space for baby but postpartum. you can do a DR check — I explain exactly how to do it here.
Exercises To Avoid During Pregnancy
During
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